As summer approaches, you may find yourself shuffling in the covers trying to fall asleep.
When it’s too hot, our body may have a hard time cooling down, disrupting the relaxation process and making it difficult to fall asleep.
And a recent study found that a good night’s sleep is more important than ever, as it can reduce the risk of early death by 40 percent.
Experts have shared some lesser-known tips for staying cool at night.
Use a hot water bottle
Using a hot water bottle in the summer might sound counterintuitive, but sleep expert James Wilson recommends keeping a lukewarm bottle on your feet to slightly raise body temperature.
Then, when you go to bed, your core temperature drops.
This is an important part of your body when falling asleep and contributes to the body thinking it is cooler than it is.
Dip your feet in the water
Like a hot-water bottle, dipping your feet in a bowl of lukewarm water provides long-lasting coolness.
But be mindful of the water temperature — using ice-cold water can wake you up and make it harder to fall asleep.
Make your own cold air
An ice tray placed in front of a fan creates a cold breeze instead of circulating existing warm air around the room.
Freeze your pajamas
Putting your pajamas in an airtight bag in the fridge or freezer for a few minutes before bed is a cool treat.
You can also put your pillowcase in the freezer to keep it cool at night.
The summer heat can make it impossible to sleep, but experts offer some tips for a cool night’s sleep
Don’t sleep naked
As tempting as it may be to undress, a British psychologist advises against it.
Suzy Reading told UK bedding company Kudd.ly: “I wouldn’t recommend sleeping naked, no matter how irritating it may be, because sweat then collects on your skin instead of being absorbed into the fibers of your clothing and cooling you down .”
She instead suggested wearing “loose-fitting, airy, lightweight garments made from natural fibers” like cotton, silk, eucalyptus or bamboo, ideally in lighter shades, the New York Post reported.
Leave hair damp
Putting your hair dryer away and leaving your hair wet after the shower will keep you looking fresher for longer.
breathing techniques
Sitali breathing is a yogic breathing exercise known for its cooling effects.
Try sitting down. As you just breathe in, roll up your tongue like a straw and take a sip of your breath
Avoid spicy foods
What you eat can also affect how well you sleep.
Ms Reading warned against eating anything spicy while relaxing.
“Be careful with fermented foods like teriyaki or soy sauce, tofu and miso, even citrus fruits, cured meats and aged cheeses,” she said.
“These contain the amino acid tyramine, which can increase brain activity and make it harder to fall asleep.”
Our bodies require more energy to eat a large, rich, or heavy meal and produce more metabolic heat.
A light dinner in the summer counteracts this.
Don’t share covers
If you sleep with a partner, consider using separate blankets.
While it may be tempting to snuggle up to your significant other, their body heat will only be transferred to you.
Ms Reading said: “One simple way to optimize your personal sleep environment more effectively is to use separate sheets so you can customize them to suit your preferences and reduce the possibility of bedtime tug-of-war.”
Use aloe vera
California meteorologist Jodi Kodesh said using aloe vera before bed beats a cold shower because she claims it’s absorbed four times faster by the body than water.
She recommends lathering all over your body just before bed for a cooling effect.
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